15 myths and facts about exercise
1st Exercise makes you happy
Science has confirmed that exercise stimulates the release of serotonin, the happiness hormone, which gives a sense of satisfaction and mental relaxation. In the moment when you decide to start with exercise, try more kinds of group and individual training programs. The offers are now really diverse – from various kinds of dance aerobics classes (zumba, funk, jazz), group programs aimed at building the body (new body, body workout, pump), Spinning, Pilates, Nordic walking or exercise in the gym. Any form of exercise has its benefits, however, choose the one that you like the most because even though the primary task of training is to fulfill some expectations and reach their goals, despite all the positive effects, it is important to “find” in the selected mode of exercise to be able to enjoy, and be full because only the continuity and consistency over the long run gives results, but also has positive effects on your health, mood and overall quality of life.
2nd Any advice is good advice
There are no universal exercise programs, nor will any program give the desired results. Given the initial state and the degree of training, it is necessary to choose the appropriate program. Not every tip is a good advice, nor is it advisable to blindly follow various programs written in journals or articles published on the web, as mentioned variety of exercises, intensity and duration should be tailored to the individual. Always look for experienced and professional trainers and instructors, whether you’re a beginner or advanced exerciser. Every true coach will advise you on proper execution, training and nutrition, and will set new challenges that will eventually deliver results.
3rd Train STRONGER
The famous saying “if it does not hurt, it is not efficient” may not always be true. Be sure that light sore muscles means successful training, but if muscle soreness lasts for several days, it means that you are training were excessive. Muscle micro is trauma caused by increased load that is necessary to progressively increase because over time the body gets used to a lot of effort, and to make progress, it is necessary to put in it new challenges, however, if the curriculum is not classified break and lighter training in purpose of recovery, can only produce a counter-effect, not progress. Also, longer duration of training does not necessarily mean better training. Often with amateurs shorter, high-intensity training is found more effective than training for a period of, for example, two hours. Recreational exercisers who exercise with no plans and programs and the impairment of pace performing a good deal of time training is a waste of time. Equally, if you have not exercised for some time, do not immediately start with the strongest regime, and daily, without a break. Give yourself and the body time to adjust and gradually increase the load and the length of training, as well as its incidence.
4th More sweating consumes more calories
Persons whose primary goal is weight loss is often practiced in inappropriate clothing, specifically in clothing from a variety of non-natural materials, as well as the addition of clothing, thinking that increased sweating cause additional weight loss. That way they lose only the additional quantity of electrolyte which then must be compensated, and only sweating does not result in relation to weight loss. Some people naturally sweat more, some less, and extra clothing, you’ll just raise your body temperature at which the body will respond with additional sweating, and the already mentioned additional spending electrolytes. Also, these clothes close the pores of the skin which is prevented from breathing. The best choice for exercise is cotton clothes adapted to the weather conditions. And do not be weighed at the beginning and then after completion of the training! This figure is not really indicative of the weight loss but only loss of fluid. If you want to track your weight, weigh always on the same scale and at the same time. Best time of weighing is in the morning, when you wake up, before breakfast and after toileting. Weight is often not an indicator of the effectiveness of training, because if it is the same after a while, it does not mean that you are not, for example, reducing fat at certain points, because the most important is the ratio of the active muscle mass and fat, not the weight alone.
5th Abs melt fat in the abdominal
The fat cannot be burned targeting, or practicing a certain part of the body where we want to lose fat. When the fat starts to be exploit as energy, it is used in all parts of the body equally. Exercises to strengthen the abdominal muscles will build tone your abdominal muscles, but will not reduce fat in the stomach area because the calorie consumption during the execution of these tests are very small and do not cause utilization of fat for energy.
Performing an excessive number of exercises and repetitions for the abdominal muscles, without regulating diet and the inclusion of cardio, can make you even wider at the waist, because the tone of the abdominal muscles increases, and fatty deposits remain.
6th Weight training will ‘Bulk you up’
Most women avoid weight training because it is one of the most common confusions that it will “Bulk you up” and you will be tough as soon as you receive the weight in your hands or increase the load on the machines, but the truth is actually much more than that. Also, often I listen to requests, such as those that a person wants just a little “toughening up”, but does not want to increase muscle mass, and that is exactly what we are doing, workout for body shaping – we reduce the percentage of subcutaneous fat and build muscle. Women also have a small amount of testosterone (up to 15 times smaller than that of men), which plays an important role in building muscle. To build greater muscle mass it takes a lot more than going to the gym three times a week, and recreational gymnasts do not have to fear the construction of a large muscle mass.
7th Training must be varied
In order to induce transformation processes, the body is necessary to be expose to greater effort than that to which he had become accustomed. If we repeat the same exercise with the same load, the body will get used to such a stimulus until it comes to the degree that such activity will not be sufficient to induce transformation, or will remain within the limits of insufficient stimulus. It is very important not only to insist on the progressivity of training, but also to a diverse selection of exercises and equipment in order to respond to the body from different angles and in different ways, and therefore we will hold training interesting and motivating.
8th Performing the exercise correctly is important
No matter what type of exercise you choose, it is important to learn to do it and breathe properly. Once you learn to do it wrong it is very difficult to correct later, and performing the movement incorrectly can lead to injury, especially if the proper conduct is sacrificed just to increase the intensity of the load. Therefore, always be sure to perform a certain movement correctly.
9th Nothing without warming up and stretching
To prepare the body for the upcoming effort, it is important to warm up before exercise or before the main part of the training. Warming up should last at least 7-10 minutes. Training also should not be discontinued abruptly, but should be 5 minutes left to “cool down”, ie reducing the frequency (number of beats) of the heart, and then stretch all muscle groups, and each position should be given at least 10 seconds.
10th Working out decreases the flexibility
One of the common prejudice is that weight training reduces flexibility, and that the guys who work out in the gym are more “rigid”. True, workout increases muscle mass, but increasing the percentage of body fat may limit flexibility too because they do not allow joint movement through full range of motion. However, if you turn in the training mentioned above stretching to rigid muscles will not occur.
11th If you stop working out, your muscles will turn to fat
If for any reason you stop exercising, you do not have to fear that the muscles turn to fat, primarily because muscle tissue and fat tissue are not the same building blocks and can not be mutually converted into each other. What can happen is that the muscles due to lack of activity weaken (atrophy). Also, if your calorie intake increase for some reason it happens that the ratio of active muscle mass decreases and body fat percentage increases, which are by no means mutually dependent processes. If you continue to move and adjust the diet to new activities it should not come to that.
12th One should practice the whole body
The body is a unit, and when it comes to exercise, should be treated as such. For a harmoniously shaped body it’s necessary to exercise the entire body equally, and if in some parts of the body you need additional work, the coach will adapt the program to your requirements, which must however be realistic in order to maintain balance in the body. Often men who exercise at the gym look to increase muscle mass only to the upper body, while neglecting the leg. Over time stagnation of growth of the upper body can happen, just because your legs are “lagging”. The same goes for women who only want to work on improving the lower figure (legs and buttocks), and the abdominal muscles, but without neglecting the pectoral muscles, the muscles in the arms and especially the back muscles, which together with the abdominal muscles form a “pillar” of the body, and working only one region leads to body imbalances and delay the development of those muscle groups that want to strengthen.
13th Jogging is enough
To achieve results, the body’s need to be shocked, and always exposed to new challenges. If you choose running as an activity to reduce weight, it will not happen if every time you run across the same route at the same pace. The body will very quickly get used to this mode and it will start to recognize it as part of everyday life and not respond to additional spending power. For each subsequent training of the same parameters the body will consume less energy. When you increase your running route to calorie consumption and weight loss will surely come, but certainly there will be no transformation of the figure, or to the formation of the body. For full effect it is necessary to include training and strength training that will burn more calories. At the same time you will spend more calories while inactive because your muscles burn more calories than your fat while resting.
14th Working out prevents diseases
Systematic and regular exercise improves general health status, and thus reduces the risk of various chronic diseases such as diabetes (diabetes) and type 2, hypertension (high blood pressure), atherosclerosis (hardening of blood vessels) and others.
People who suffer from chronic diseases, exercise can help them treat or reduce the problems, but certainly before selecting the type of activities you should consult with a doctor so that, given the specific disease, will choose the most effective activity, or avoid an activity that may adversely affect the pre-existing conditions (for example, those suffering from hypertension should avoid static (isometric) load which can lead to complications.
15th Nutrition is important
No matter for what reason you have decided to exercise – to improve the health status, weight reduction, body shaping, or for some other reason, in addition to training, it is necessary to balance the diet because it is among the most important factors of healthy functioning of the body, such as a key step to achieve the desired figure. Do not drastically reduce your calorie intake or skip meals to try to speed up the burning of body fat, because the body will do just the opposite. Body energy drawn from two sources: food and stored fat. If you deny the body the primary “fuel”, food, it is in a state of starvation, or learning to survive with as much energy as you give him, and one part of the fuel is wasted as energy, while another will continue to settle in the form of body fat because that ensures functioning of the body later, when food or energy will not be. This slows down the metabolism in an imbalance in the normal course of processes within an organism which can eventually result in the deterioration of health. With all the above, while training the body will not use fat as energy, but would rather reach for the degradation of muscle from previously mentioned reasons.
In short, it is best to distribute meals to five smaller meals throughout the day, and especially keep track of your water intake.